Day 5
Bike Muscular Endurance: 1:30 minutes
Workout Details:
Warm-up:
- 10 min @50-70% of FTP (Zone 1)
- 10 min @70-83% of FTP (Zone 2)
Main Set:
3 x 8 minutes in Zone 3 with 3 minutes of recovery in Zone 1 after each interval
- Hard 8 min @91-100% of FTP (Zone 3)
- Easy 3 min @50-70% of FTP (Zone 1)
Cool Down:
- 32 min @70-83% of FTP (Zone 2)
- 5 min @50-70% of FTP (Zone 1)